September 25, 2019 North County Outlook by The North County Outlook

utlook

Real People. Real Life.

P.O. BOX 39 n MARYSVILLE, WA 98270

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Vol. 13 No. 03 n

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INSIDE

September 25, 2019 -October 1, 2019

MARYSVILLE • ARLINGTON • SMOKEY POINT • LAKEWOOD • TULALIP • QUIL CEDA VILLAGE

Snohomish PUD holds open house at Community Solar project By Christopher Andersson christopher@northcountyoutlook.com Snohomish PUD opened up their Arlington Microgrid site to show their Community Solar program to local customers of the program on Sept. 21. The Community Solar program allows Snohomish County residents to invest in a 'unit' of a solar panel that is kept at a site managed by the PUD. Those residents receive rebates on their power bill based on the energy generated by the panel. "We built this for people who it's not feasible to purchase solar panels for their home, either because of cost or shade, or because they don't have their own home because they live in an apartment," said Suzy See SOLAR on page 2

PHOTO BY CHRISTOPHER ANDERSSON

Coeur d'Alene tribal members Theresa Iyall-Williams, left, and filmmaker Jeanne Givens talk at the Hibulb Film Festival on Sept. 21.

Filmmakers show work at Hibulb Film Festival By Christopher Andersson christopher@northcountyoutlook.com

PHOTO BY CHRISTOPHER ANDERSSON

Barb Kirchmeier, left, and Bob Kirchmeier walk through the solar farm at the PUD's Arlington Microgrid site during an open house on Sept. 21.

The Hibulb Film Festival brought out both Native and non-Native filmmakers to Tulalip to show their locally produced films on Sept. 21. The seventh annual film festival at the Hibulb Cultural Center had one of their best turnouts ever. "I think it's going great. I was really happy we had

more films than usual," said Lena Jones, one of the main coordinators of the event. "I like that we have a much better turnout each year. We have more films than we did last year," said festival judge Robin Carneen. The event is a way to give Native filmmakers a place to get their work shown.

See FILM on page 6

Locals participate in climate strike By Christopher Andersson christopher@northcountyoutlook.com Millions of people around the world walked out of their job or school, including a small event in Marysville, on Sept. 20 as part of a ‘climate strike’ to encourage policy change. The international climate strike took place in hundreds of nations across the world, with events scattered across the U.S., including local events in Everett, Marysville and Snohomish according to Fridays for Future. Climate activists organizations demanded a stop to burning fossil fuels and other carbon-based energy which are warming the planet. “I’m impressed by so many things happening,” said local George Guttmann who

was at the Marysville event. Guttmann was going to drive to one of the bigger events but decided to stay local instead for the climate strike. “My kids are in Seattle and I wanted to drive to Seattle today for that event but my granddaughter told me I should just save the gas and stay up here,” he said. Climate strikes were popularized in part by Swedish teenager Greta Thunberg and in that spirit many of the events were also led and attended by youth, who have more to lose if the warming of the planet continues at the current trend. “I’m out here for the climate strike,” said local teenager Gwen Wells, who was at the Marysville protest. See CLIMATE on page 8

PHOTO BY CHRISTOPHER ANDERSSON

Some of the attendees of the Climate Strike event in Marysville on Sept. 20.

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September 25, 2019 - October 1, 2019 NORTH COUNTY OUTLOOK

s ’ h a e L eads L Check out these upcoming local events!

SEPTEMBER 26 September 26, 6pm – 9pm

Marysville Kiwanis Crabtoberfest Marysville Opera House www.marysvillekiwanisclub.org

Everett Sausage Fest September 27 – 29, Hours Vary 2619 Cedar Street, Everett www.everettsausagefest.com

Movie & Dance: Footloose September 27, 7pm – 10pm Marysville Opera House https://marysvillewa.gov

Community Airport Day – Arlington September 28, 9am – 2pm Arlington Municipal Airport www.arlingtonwa.gov

Apple Festival September 28, 12pm – 5pm Ananda Farms Camano Island https://anandafarms.com

28 September 28 – October 31, 10am – Fall Festival at Stocker Farms 6pm Snohomish www.stockerfarms.com

Remlinger Farms Fall Harvest Pumpkin Fest September 29, 10am – 6pm Carnation https://remlingerfarms.com

29 Perfect Party

Princess and Pixie Dust September 29, 1pm – 2:30pm September 29, 3:30pm – 5pm Marysville Opera House https://marysvillewa.gov

Local News SOLAR Continued from page 1

Oversvee, senior program manager for the program. For those who are unable to invest in solar panels for where they live, the Community Solar program offers an affordable alternative. "I think it's really cool. I used to own a house and I had solar panels there, but I sold my house and I'm in an apartment so this is a way I can still have solar," said local Gayla Shoemake. She said she wanted to promote cleaner energy sources in her community. "I think we're saving the planet by producing electricity in different kinds of ways that are more sustainable," she said. Andrea and Lael Wasson were there because a relative had invested in the program and wish they had the opportunity as well. "I wish King County would get something like this going so we could buy into it," said Andrea Wasson. "I think it's a great idea and I wish we'd see more of it," said Lael Wasson. There were 8,000 units available for purchase earlier this year. Each unit represented one fifth of a panel. About 50 percent were reserved in the first day

they were available and they were sold out of units within three and a half weeks. "We were just absolutely thrilled because it's a fairly big project, actually the largest community solar in Washington state, so we weren't sure what to expect," said Oversvee. Snohomish PUD is keeping the door open to more community solar projects in the future, but they may not happen for a while. "There's discussion about expanding, we just have to see how the economics work. This is our first experiment and we want to see how it goes," said Scott Gibson, engineer and project manager at Snohomish PUD. "We don't have any plans at the moment but it is something we're considering," said Cayle Thompson, media and public relations liaison at Snohomish PUD. Some of the panels built at the Arlington site have also been set aside to lowincome housing. "We reserved 10 percent of the project for a low-income pilot," said Oversvee. The utility district hopes to work with low-income housing organizations to provide those panels' energy to clients, she said. In the next couple of years the Arlington site will

www.northcountyoutlook.com

PHOTO BY CHRISTOPHER ANDERSSON

Scott Gibson, engineer and project manager at Snohomish PUD, gives a tour of the solar farm at the PUD's Arlington Microgrid site during an open house on Sept. 21. host a new Snohomish PUD facility and a microgrid project. "Next year we're going to add in a battery and a bunch of controller equipment to make a microgrid, which is essentially a solar-powered emergency grid," said Gibson. If the normal grid is down, then the microgrid will be able to provide energy to the PUD facility. "If there is a disaster or an earthquake, anything that takes down the grid, then the battery and solar will step in and power these buildings," said Gibson. Part of the purpose of the building is to test the technology of microgrids, however it will also be a clean

energy and technology center where the Snohomish PUD can help demonstrate the latest clean energy technologies. They will also be testing other technologies there, such as devices that can take electric car energy and transfer it back to the grid. "An electric car like that is essentially a big battery," said Gibson. "If we have a bunch of fleet vehicles and we need some power for our building, we're testing a system that can not only charge but discharge from our cars." More information on the Arlington Microgrid site is available at snopud. com/?p=3326.

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Communities

September 25, 2019 - October 1, 2019 NORTH COUNTY OUTLOOK

M-P's Mike Rainwater named Celebrations State Security Officer of the Year Share Your

Whether you’re celebrating a wedding, baby’s first birthday, or a milestone 75+ birthday, share your joy with our readers!

By Christopher Andersson christopher@northcountyoutlook.com Mar ysv i l le-Pi lchuck High School security officer Mike Rainwater has been through more than two decades of ‘first days’ at the school, but this year’s first day back was a surprise when it was announced he has been named the Washington State Security Officer of the Year. Rainwater didn’t know that he had won the award until school officials announced the award at an assembly. “They introduced me to the freshmen on the first day during the assembly, which I was expecting, so they would know who I was on campus,” Rainwater said. “I was quite dumbfounded, shocked and humbled when they announced the award. There’s so many school security officers in the state, so to be chosen out of the myriad of other people is unbelievable for me,” he said. Former School Resource Officer Chris Sutherland, who is returning to his role as patrol officer this year, nominated Rainwater for the award. “Even from day one you could see that everyone gets along with Mike. You know he knows his job and gets along with the kids and staff,” he said. Sutherland said that Rainwater has a great relationship with the students. “They all respect him a lot, I know I did,” he said. He put in the nomination this year to recognize Rainwater. “I always felt he never got recognized for what he does around here, especially for as long as he has been here,” he said. M-PHS principal Christine Bromley said that Rainwater is always there to support staff and students. “Mr. Rainwater has a can-do attitude. He’s always willing to help. Even though he’s one person and he patrols a campus with 23 buildings and 1,200 students he somehow, like Superman, is available whenever you need him,” she said. Rainwater has been with M-PHS for more than 26 years and was the first security officer that the district hired. “They referred to me as a parking lot attendant at the time because they didn’t know if they wanted security officers back then,” he said.

Education and schools change each year, but Rainwater said he has enjoyed watching the district change. Before Marysville Getchell High School, M-PHS had almost double the student population. “Every little cubby hole had a classroom in it and it was quite a scene to see all the herds of people moving from classroom to classroom,” he said. “That to me was the biggest change,” when the new high school split the population, he said. Each summer he looks forward to coming back to school. “Every fall there’s a new batch of freshman,” said Rainwater. “I look forward to coming back each August to learn the different terminology the young people are using and see the different clothes they are wearing,” he said. Rainwater said he enjoys the community, the students and the staff at the school. “It seems like both the

There’s no fee for publication - it’s FREE. Celebrate that! Mail to: North County Outlook - Celebrations P.O. Box 39, Marysville, WA 98270 Phone (360) 659-1100 or e-mail: editor@northcountyoutlook.com

Art of the Frame by Carole Custom Framing

PHOTO BY CHRISTOPHER ANDERSSON

Marysville-Pilchuck High School security officer Mike Rainwater who was recently named as Washington State Security Officer of the Year. students and the staff are able to make things go smoother in my life when I have a little bump in the road,” he said. “All the youthful energy and enthusiasm rubs off on me.” He appreciates the students and the community

they create as well, he said. “Everybody seems to pull together, even the young people,” he said. “Day after day I’ll be cruising the campus on my bicycle and I’ll see the things they do for each other that just make me chuckle and enjoy being alive.”

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1331 State Ave Suite A, Marysville 425-750-5767

Sports

September 25, 2019 - October 1, 2019 NORTH COUNTY OUTLOOK

www.northcountyoutlook.com

Golden Eagles defeat Chargers 44-14 By Andrew Hines sports@northcountyoutlook.com

The Marysville Getchell football team went to battle against the Ferndale Golden Eagles in an up-and-down performance, on Sept. 20.

PHOTO BY ANDREW HINES

Josiah Koellmer, Chargers’ junior quarterback, drops back to pass in the third quarter against the Ferndale Golden Eagles at MarysvillePilchuck High School on Sept. 20.

Ferndale came out with a strong ground game as they marched down the field and scored within the first two minutes. After falling behind early, Marysville Getchell had their chance on offense as they were able to successfully convert twice on fourth down. However, on the Golden Eagles’ 18-yard line they fumbled and lost their chance at scoring on the drive. Through the rest of the first half the Chargers didn’t find much success with the ball and seemed to only slow down Ferndale, as they entered halftime down 27-0. Coming into the second half the Chargers began to shift their offensive focus to attacking through the air. They gained yardage with huge plays down the field and put up their first points four minutes into the third quarter. There wasn’t much offensive production through the rest of the quarter as both teams were forced to punt. In the fourth quarter, the Golden Eagles managed to score two more times while Marysville Getchell was able to put up one more touchdown in the final few minutes. In the end, the first half lead proved to be too much, as the Chargers lost 41-14.

“We made a lot of mistakes after multiple series of successful plays. But, going forward we’ll keep getting better, and it’s good to see us being able to have this two-headed monster in being able to run the option and attack through the air,” said Marysville Getchell Head Coach Davis Lura. On the offensive end, Marysville Getchell was led by their juniors Josiah Koellmer, Cheron Smith and Landyn Olson. Koellmer, quarterback, passed for over 160 yards, ran for 32 and tallied two passing touchdowns. Smith, fullback and linebacker, rushed for 36 yards, caught one pass for 43 yards, earned one receiving touchdown and also put up six tackles on defense. Olson, receiver and defensive back, added on four receptions, 27 receiving yards, one receiving touchdown and five tackles. Other big contributors for the Chargers were their twoway players in Phillip Melomey, Aiden Verdugo and Austin Byron. Melomey, senior receiver and linebacker, caught five passes for 27 yards while adding on 10 rushing yards and six tackles. Verdugo, junior receiver and linebacker, caught three passes for 48 yards and tallied three tackles.

PHOTO BY ANDREW HINES

Marysville Getchell’s junior fullback Cheron Smith takes the short pass and takes it 43 yards for the late touchdown against the Ferndale defense at Marysville-Pilchuck High School on Sept. 20.

Byron, senior running back and linebacker, took advantage of his touches as he had three carries for 40 yards and four tackles.

The Chargers next home game will be their Homecoming matchup against the Squalicum Storm on Friday, Sept. 27, at 7 p.m.

High School Fall Sports Marysville Getchell Chargers

Sept. 25 Sept. 26 Sept. 30

Game begins at 7 p.m.

Squalicum

Home

BOYS TENNIS

Matches begin at 3:30 p.m.

Arlington Snohomish Marysville-Pilchuck

Away Home Away

Meet begins at 3:45 p.m.

QuilCeda

ArlHS MGHS TotemMS

Sept. 26 Kamiak Sept. 28 Nike Portland Invite *Meet begins at 8 a.m.

Sept. 26 Sept. 28 Oct. 1

Lynnwood Away Oak Harbor Edmonds-Woodway Home

KamHS Blue Lake*

Oct. 1

Meet begins at 2:30 p.m.

Everett

Away

FPP

VOLLEYBALL

LynnHS MGHS MGHS

Matches begin at 7 p.m.

Sept. 26 Lynnwood Home Sept. 28 Reach the Peak Away Sept. 30 Edmonds-Woodway Away *Match begins at 8 .am.

Sept. 28

Meet begins at Noon.

King's Cross Invite

Sept. 25 Sept. 30

Matches begin at 3:30 p.m.

Marysville-Getchell Snohomish

Home Home

ArlHS ArlHS

CROSS COUNTRY

Sept. 26

Meet begins at 3:45 p.m.

Kamiak

Away

MGHS GPHS* EWHS

Meet begins at 2:30 p.m.

Everett

Game begins at 7 p.m.

Ferndale

Away

Archbishop Murphy Shorewood

Home Away

KamHS

Match begins at 7:30 p.m.

Sept. 26 Archbishop Murphy Oct. 1 Shorewood *Match begins at 6 p.m.

Away Home

Away

FPP

Sept. 25 Sept. 26 Sept. 30

Away

Matches begin at 3:30 p.m.

Stanwood Oak Harbor Marysville-Getchell

Home Away Home

Sept. 26 Oct. 1

Matches begin at 7:30 p.m.

Mountlake Terrace Meadowdale

Home Away

Sept. 27 Sedro-Woolley ArlHS ShwdHS

AMHS* ArlHS

Home

LWHS

VOLLEYBALL

Sept. 25 Sept. 26 Oct. 1

Matches begin at 7 p.m.

Nooksack Valley Squalicum Sedro-Woolley

Away Home Away

NVHS LWHS SWHS

CROSS COUNTRY Meet begins at 4 p.m..

Bellingham

Away

Match begins at 7 p.m.

Sept. 26 Squalicum Sept. 30 Sedro-Woolley *Match begins at 7:30 p.m.

Home Away

M-PHS EdStad

Kuhnle’s Tavern Lake Goodwin Store/Resort Langabeer, McKernan, Bennett & Co. Les Schwab-Marysville Les Schwab-Smokey Point Locals Espresso Marysville Awards Marysville Care Center Marysville Laundry Station Marysville Orthodontics Marysville Travel & Cruise Marysville-Everett Ceramic Tile Maxi’s Chinese Restaurant Mirkwood Public House Mountain View Rehab Mountain Loop Motorcars North County Outlook Noble Palace NW Diesel Pacific Propane

LWHS SWHS*

BOYS TENNIS

Sept. 25 Sept. 27 Sept. 30

Matches begin at 4 p.m.

Ferndale Lynden Sedro-Woolley

Away Home Home

Padden

Proud to Support Our Student Athletes Carl’s Jr. Cascade Veterinary Clinic Chinook Lumber CLC Licensing Community Health Center Cuz Concrete Defensive Driving School Dr. Scott Stayner E&E Lumber Edward Jones-Andy Smith Edward Jones-Loren Van Loo Flowers by George Gary Wright Realty Gary’s Gutters Gilmore Insurance H&M Electric Heritage Bank-Marysville Hibulb Cultural Center Honda of Marysville Julie’s Licensing

TotemMS OHHS TotemMS

GIRLS SOCCER

Schedules subject to change. For more info, visit www.wescoathletics.com or www.nwcathletics.com.

7 Lakes Gifts Action Sports Albertson’s-Marysville All Creatures Vet Clinic Altitude Trampoline Park American Distributing Arlington Electric & Solar Arlington Hardware Arlington Muffler & Brake Arlington Pediatric Dentistry Awning Builders A-Z Transmissions Beef Jerky Outlet Big Foot Music Bleachers Grill Bob’s Burgers and Brew Brown’s Plumbing Bud Barton Bundy Carpet C Don Filer Insurance

LWHS

GIRLS SOCCER

FOOTBALL

Game begins at 7 p.m.

Sept. 25

FHS

Lake Washington

BOYS TENNIS

Sept. 26 Mountlake Terrace Away MlkTerHS Sept. 28 Reach the Peak Tournament Away GPHS* Sept. 30 Meadowdale Home M-PHS *Match begins at 8 a.m.

Oct. 1

Game begins at 7 p.m.

Lakewood Cougars

GIRLS SOCCER

FOOTBALL

Sept. 27

Sept. 26 Oct. 1

Sept. 27

GIRLS SWIM

VOLLEYBALL

Matches begin at 7 p.m.

KHS

VOLLEYBALL

Arlington Eagles BOYS TENNIS

Away

Matches begin at 7 p.m.

GIRLS SWIM

GIRLS SOCCER

Matches begin at 7:30 p.m.

Away Away

FOOTBALL

CROSS COUNTRY

FOOTBALL

Sept. 27

Marysville-Pilchuck Tomahawks

Paraiso Restaurant Parr Lumber Peterson Family Chiropractic Pilchuck Rentals Port Gardner Bay Winery Port of Subs-Tulalip Reaction Physical Therapy (Arlington|Smokey Point) Rex’s Rentals Rhodes River Ranch Riverside Topsoil Roy Robinson S&S Roofing LLC Schaefer Shipman Shaklee Silvana Plumbing Skagit Regional Clinics Sleep Advantage-Alan Erickson, DDS Slumber Ease Mattress Factory Smith Brothers Carpet Cleaning

Sno-Isle Natural Food Co-op Sonic Burger-Marysville Soroptomist Int’l of Marysville Stanwood Redi-Mix Stilly Auto Parts Stilly Diner Stilly Sand & Gravel Strawberry Lanes Stryker Brothers Tall Guy Small Guy The Creamery The Shop-Arlington The UPS Store-Tulalip Tulalip Tribes Unique Interiors Village Licensing Who’s on First Sports Cards Wild Birds Unlimited

FHS LWHS LWHS

Sports

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September 25, 2019 - October 1, 2019 NORTH COUNTY OUTLOOK

Tomahawks fall to Edmonds-Woodway By Andrew Hines sports@northcountyoutlook.com

The Marysville-Pilchuck girls soccer team took on the Edmonds-Woodway Warriors in a physical matchup on Sept. 17. Both teams began to

battle from the very first dribble, as they each stood strong on the defensive end while not allowing deep runs into their territory. The Tomahawks had a few opportunities early on but weren’t able to convert them into goals. Edmonds-

PHOTO BY ANDREW HINES

Marysville-Pilchuck’s sophomore defender Cadence Jackson launches the ball downfield against the Edmonds-Woodway Warriors at Marysville-Pilchuck High School on Sept. 17.

Woodway began to create opportunities of their own as they got lucky on a penalty kick in the 23rd minute and scored to go up 1-0. The rest of the first half was more of a defensive struggle as neither team was able to add more to the scoreboard. In the second half the Warriors began to run away with the match, as they scored in the first 15 minutes with a header in the 55th minute. Shortly after going up 2-0, EdmondsWoodway pulled away even further with a goal from a penalty kick in the 63rd minute and another from 15-yards out in the 78th minute. The Tomahawks were unable to put together an effective offensive drive as they lost the match by a score of 4-0. “We have a really young team, and all of this is a work in progress right now. However, there are a lot of positives with our offensive pressure and our ability to work together to create some shots, we just have to hit them,” said MarysvillePilchuck Head Coach Paul

Bartley. In the first half the Tomahawks accumulated six shots on goal, but only added on four more in the second half for their total of 10. Their leader on offense, senior captain and forward Mackensie Connelly, was able to manufacture a few opportunities but wasn’t able to find the back of the net. Even with four goals allowed, Marysville-Pilchuck’s senior goalkeeper Vanessa Perez put on a performance through the entire match. In the first half she had two saves and ended the match with an impressive total of seven saves. “We’re going through the hardest part of our schedule right now. We’ll learn from this and move on. Everything is looking good, we just have to learn how to execute and we’ll be fine,” said Coach Bartley. Your next chance to come out and support the Tomahawks at home will be against the Mountlake Terrace Hawks on Thursday, Sept. 26, at 7:30 p.m.

Eagles defeat Lynnwood By Andrew Hines sports@northcountyoutlook.com The Arlington volleyball team matched up with the Lynnwood Royals as they looked to continue their early-season undefeated streak on Sept. 19. The Eagles and Royals stayed tight early as the first set opened with a 4-4 tie to start the match. Arlington began to find their rhythm

shortly after as they went on a 9-2 run before Lynnwood called their first timeout. Through the rest of the first set the Eagles maintained their dominance, closing it out with a score of 25-12. The second set was a similar start for both teams, as they stayed close to one another with Arlington leading 8-6. However, even with the close score early

PHOTO BY ANDREW HINES

Arlington’s sophomore setter Taylor Pederson gets the assist after setting up the kill to the outside against the Lynnwood Royals at Arlington High School on Sept. 19

on, the Eagles managed to perform at a high level in the second half of the set and win by a convincing score of 25-11. Arlington made a statement to start the third set as they got out to an early lead on a 10-1 run. After creating a huge lead, they never looked back as they secured their victory with a 25-10 score in the final set and an overall match score of 3-0. “I thought we served really tough and got them out of their game early. I don’t think we were able to get rolling until about halfway through that second set, but it was good to see their energy stay high even when things weren’t working for us,” said Arlington Head Coach Whitney Williams. The Eagles were led by their front-line players Arianna Bilby, Emily Mekelburg, Teagan Sutherland and Malia Shepherd. Bilby, senior outside hitter, had the team-high with 10 kills as well as nine digs and two aces. Mekelburg, sophomore outside hitter, and Teagan Sutherland, junior middle blocker, combined for a total of 15 kills and each had two aces a piece. Shepherd, sophomore outside hitter, racked up eight kills and also finished the night as the Player of the Game.

“We have a really deep bench and every one of them is competing for a starting position. All of them stepped up tonight and that’s huge because it will pay off for us later in the season when we get into those 5-set matches against tough teams,” said Coach Williams. If you want to come out and cheer on the Eagles, their next home match will be against the Archbishop Murphy Wildcats on Thursday, Sept. 26 at 7 p.m.

PHOTO BY ANDREW HINES

Marysville-Pilchuck’s senior captain and forward Mackensie Connelly weaves through the Edmonds-Woodway defense at Marysville-Pilchuck High School on Sept. 17.

Pet Jessie

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Sun, Moon and Tides in Snohomish County

Wednesday, September 25, through Tuesday, October 1 Wednesday, September 25 Sunrise 6:59 am • Sunset 7:15 pm

Sunday, September 29 Sunrise 7:05 am • Sunset 6:52 pm

Thursday, September 26 Sunrise 7:01 am • Sunset 6:58 pm

Monday, September 30 Sunrise 7:06 am • Sunset 6:50 pm

Friday, September 27 Sunrise 7:02 am • Sunset 6:56 pm

Tuesday, October 1 Sunrise 7:07 am • Sunset 6:48 pm

1:46 am 8:56 am 3:57 pm 10:05 pm

2:53 am 9:52 am 4:32 pm 10:47 pm

3:54 am 10:43 am 5:06 pm 11:28 pm PHOTO BY ANDREW HINES

Arianna Bilby, Arlington’s senior captain and outside hitter, sends over the serve for the ace against the Lynnwood Royals at Arlington High School on Sept. 19.

Building A Bond For Life.

High Tide Low Tide High Tide Low Tide

8.9 ft -0.4 ft 10.5 ft 4.8 ft

9.4 ft -0.6 ft 10.8 ft 3.8 ft

10.0 ft -0.5 ft 11.1 ft 2.6 ft

Saturday, September 28 Sunrise 7:03 am • Sunset 6:54 pm New Moon 4:52 am High Tide 11:32 am Low Tide 5:39 pm High Tide

10.4 ft -0.1 ft 11.4 ft

12:10 am 5:48 am 12:19 pm 6:13 pm

12:53 am 6:45 am 1:06 pm 6:48 pm

1:37 am 7:42 am 1:54 pm 7:25 pm

Low Tide High Tide Low Tide High Tide

1.5 ft 10.7 ft 0.7 ft 11.4 ft

0.5 ft 10.8 ft 1.7 ft 11.3 ft

-0.2 ft 10.7 ft 2.9 ft 11.0 ft

Source: Mobile Geographics LLC NOT FOR NAVIGATION North County Outlook assumes no liability for damages arising from the use of these predictions. They are not certified to be correct, and they do not incorporate the effects of tropical storms, El Nino, seismic events, continental drift or changes in global sea level.

September 25, 2019 - October 1, 2019 NORTH COUNTY OUTLOOK

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Communities

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Families enjoy High Tide Ride By Christopher Andersson christopher@northcountyoutlook.com Families rode along the Ebey Waterfront Trail as part of the High Tide Ride on Sept. 21 put on by the city of Marysville and local bicycling organizations. The free guided rides along the trail brought families out to one of Marysville's newest trails in the downtown area and served as a way for families to get into bicycling. "It went really great. We had a bunch of riders that went out at 11 a.m.," said Dave Hall, athletic coordinator with the city of Marysville's Parks, Culture and Recreation Department. The B.I.K.E.S. Club of Snohomish County and the Sharing Wheels Community Bicycle Shop both helped to support the event to bring it to Marysville. "It's just an opportunity to have a free, low-cost event for families to come out to," said Hall. This was the first time Marysville had hosted an

FILM Continued from page 1

"We do this to highlight Native and indigenous filmmaking," said Jones. Everyone is welcome at the film festival and it's a way to help introduce anyone to some local art produced by Native people, said Carneen. "I always say Native Americans and first nation

event like this. B.I.K.E.S. Club members have hosted similar family rides in other communities. "This year before the McClinchy Mile we did a family ride on the Centennial Trail and that went really well," said Bill Weber, a member of the B.I.KE.S. Club of Snohomish County. Hall said he saw that family ride and wondered about doing something in Marysville as well. "I was really intrigued with their McClinchy ride they did that was targeted at families and I thought 'well, what a cool thing to offer, let's duplicate that on the Ebey Waterfront Trail,'" he said. At just four miles and with a pretty scenic route, the trail was nice for beginners and young family members as well. "It's a good way to start," said Raquel Haunreiter, a member of the B.I.K.E.S. Club of Snohomish County. "And that's what we're shooting for, you have to start somewhere," she said. "Even though it's fall, it's

still an easy ride and fresh air opportunity." The Ebey Waterfront Trail is built along the Qwuloolt Estuary, a recently restored estuary area near downtown Marysville. "There are no hills, which makes it very family friendly," said Hall. The ride was also short to provide an easy ride for newcomers and those that wanted to get into biking. "With the group that was led there and back it took about half an hour," said

Weber. Haunreiter wanted to thank the city for bringing in the club into the event. "It's really nice for Marysville to open up their doors for the bike community," she said. Everett's Sharing Wheels Community Bike Shop also helped with the event and hosts bicycle repair classes and other classes often, including on Oct. 9 and Nov. 13. More information on their website at sharingwheels.org.

people are pretty invisible, so the more we do this the more visible we can be and create opportunities for people to learn more about us," she said. Jeanne Givens, of the Coeur d'Alene tribe, was one of the filmmakers who brought a film to this year's event. Her documentary was about a tribal elder from her area.

"Russell Jim was a tribal elder of the Yakama Nation and he spent his life devoting his life and energy toward cleaning up the nuclear waste of Hanford, Washington," she said. "Russell passed away last April and the tribe and family have been very glad that the film about him is here," she said. Non-Natives also submit films to the festival as well.

"Everyone is welcome to join the film festival … you don't have to be Native American or first nation to be here," said Carneen. "It's kind of a eclectic mix of Native and non-Native films," she said. Jones wanted to thank all who put in work to make something for the festival. "I appreciate all who submitted, it was really great work and great talent," she said. There were a lot of films this year that took on heavy topics, said Carneen, which is something she appreciated. "We got a lot of documentaries, about some really important and touchy subjects. I think the people that make these type of films are really brave because you have to put that stuff out there in the world," she said. Givens said that she appreciates film festivals for the way they allow many voices to be heard. "Film festivals are a great way to keep good ideas alive and they generate good conversations. We learn and get more excited, more informed in a different kind of way," she said. Jones also wanted to thank flutist Paul Nyenhuis and storyteller and violinist Swil Kanim for coming to the festival to receive lifetime achievement awards. "I was appreciative of the two people who showed up for their lifetime achievement awards, because they're really respected in the northwest and are big names for me," she said.

PHOTO BY CHRISTOPHER ANDERSSON

Kristin Kinnamon, board president for Sharing Wheels Community Bike Shop, rides along the Ebey Waterfront Trail on Sept. 21.

Home & Garden

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September 25, 2019 - October 1, 2019 NORTH COUNTY OUTLOOK

n WHISTLING GARDENER

What's new for your garden in 2020 Back in March ceptions, most of the 2019 inof this year, I troductions are introduced you long gone and we to several new will have to wait plants for the until next spring 2019 season to discover what that were sure to By Steve Smith the breeders have be hits in your garden. There was a land- in store for us for the 2020 scape rose called ‘At Last’ season. As a retailer howthat actually sported some ever, we get a sneak preview fragrance - something that and from time to time, if had been sorely missing the growers have a crop mawith past landscape/shrub ture early, we actually get to roses. If you missed it don’t bring in some of those new worry, it will be available goodies in the fall. Here again this coming spring. are a few new introducI also introduced you to a tions for 2020 that are actunew hydrangea called ‘Sum- ally available this month in mer Crush’, part of the End- the garden center. You can less Summer series of repeat plant any of these shrubs blooming hydrangeas, and or perennials now and they it too turned out to be a big should do just fine over the hit. While most garden cen- winter. ters will be sold out of roses Cotoneaster ‘Autumn this time of year, you might Inferno’ — This is a First still be able to snag yourself Editions introduction from one of those hydrangeas Bailey Nurseries that has before the season ends. several seasons of interRemember, anything you est. In the spring it is covplant now will take off like a ered with small white and rocket come springtime, so pink flowers that will atdon’t hesitate to plug up any tract hummingbirds and blank spots in the garden other pollinators, followed (or maybe even yank out a by dark glossy green folifew poor performers) and age all summer long. In the plunge in some newbies. fall, those shiny leaves turn With a few possible ex- a brilliant orange to red and

will rival any burning bush (plus they don’t bleach out in the summer like burning bushes tend to do in our region). In the winter the berries hang on until the birds eat them up and then it all starts over again come spring. Cotoneasters as a whole are all very reliable for us and ‘Autumn Inferno’ is no exception. It will grow to about 5 feet by 5 feet and prefers full sun and good draining soil. You can either leave it natural or shear it into a nice and tidy hedge, it doesn’t seem to care. If you have burning bushes in your landscape and are unhappy with them, this plant is the perfect replacement! Sorbaria ‘Matcha Ball’ — Another First Editions introduction from Bailey Nurseries (this company is based in Minnesota but has growing grounds in Yamhill, Oregon), this small shrub only gets 2 to 3 feet tall by 3 to 4 feet wide and sports finely divided fernlike foliage that can be pink to peach in early spring and then turns to a soft green, much like Matcha tea. In the fall the plant turns an attractive yellow. ‘Matcha

Ball’ prefers moist soil and full sun, but seems to tolerate a broad range of conditions. This is a dwarf form of its big brother ‘Sem’, which is also an attractive plant but tends to spread and colonize the garden, whereas Matcha Ball is a little better behaved. All Sorbarias, when maintained properly, make very good garden plants and the taller growing varieties also put out a white fluffy flower in summer that looks much like an astilbe. Find a spot for one, you won’t regret it. Salix ‘Iceberg Alley’ — Also from Bailey Nurseries, this shrub is a willow with powdery silver leaves on a compact plant that only grows to 4 feet by 4 feet. The early spring catkins are also silver with red stamens and can be cut for arrangements. ‘Iceberg’ tolerates wet soils, prefers full sun and is hardy to minus 40 degrees - so no need to worry about it freezing out. Gaultheria procumbens ‘Winter Splash’ — This is a new and exciting variation of our North American native wintergreen, a very low growing (2 to 3 inches is all)

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There will be some new introductions for 2020 that would make great additions to your garden. ground cover that thrives in filtered shade and soils rich in organic matter. The leaves and berries are edible and have that distinct wintergreen flavor. ‘Winter Splash’ is special because of the variegated foliage, which works very well in winter container plantings as a seasonal accent. Shades of green, white, and pink all blend together to make for a very attractive plant. ‘Winter Splash’ has been introduced by Brigg’s Nursery, a Washington nursery

located in Porter. As we move through the fall season I will introduce you to more 2020 treasures, but in the meantime take a minute to check out what is already available. There is nothing like bringing home a new plant-buddy to lift our spirits as the season wanes.

Steve Smith is the owner of Sunnyside Nursery in Marysville and can be reached at info@sunnysidenursery.net.

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September 25, 2019 - October 1, 2019 NORTH COUNTY OUTLOOK

Communities

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Kids get to experience aviation at Community Airport Day By Christopher Andersson christopher@northcountyoutlook.com

PHOTO BY FILE PHOTO

Alina Nalivayko puts on her headphones before a ride from the EAA Young Eagles at last year's Arlington Community Airport Day on Sept. 29, 2018.

Youth ages 8 to 17 can receive free flights at Arlington’s Community Airport Day which invites local families to see the community airport. The event is on Sept. 28, from 9 a.m. to 2 p.m., at the Arlington Airport at 18204 59th Ave. NE, Arlington. It was formerly known as Airport Appreciation Day. Arlington officials host the annual airport day to bring parents and children down to experience the municipal airport. “We put this on to engage the community. Our airport is such a magnificent resource,” said Kristin

Banfield, communications manager for the city of Arlington. “Not everyone gets a chance to see it though, so at this event they can check it out and come down to see it,” she said. It’s also a good way to get the youth interested in aviation, said Banfield. “We get to teach some of our young people about flight,” she said. Many children don’t have much experience with planes or flight these days, she said. “When I was a kid you could just go to the airport and watch the planes taking off and landing, but you really can’t go do that anymore,” because of all of the

modern security, said Banfield. The EAA Young Eagles Program works with local pilots to provide free flights in small airplanes at the event for kids. “Again this year we’re going to have the free flights for youth,” said Banfield. Those flights are available to kids age 8 to 17 only. “And that is provided because of the incredible support we have from our local pilots,” who take time out of their weekend to provide flights with their personal planes, said Banfield. “The families really enjoy being able to allow their kids a chance to see the planes and talk to the pilots,” said Banfield. “It’s great for the kids because a lot of them have never flown before." There will also be static displays of other aircraft at the event, the majority of which are owned by tenants of the Arlington Airport.

____

“

We put this on to engage the community. Our airport is such a magnificent resource.

____

Kristin Banfield

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“Arlington police and fire will also be out there with their vehicles on display as well,” said Banfield. Arts and crafts, a bouncy house and a bubble pool will also be at the event. The Arlington Fly-In will also sponsor a simulator for the Community Airport Day. “We will have some simulators out there so the kids can feel like what flying is actually like,” said Banfield. More information about the local event is available at arlingtonwa.gov.

B.I.K.E.S. Club of Snohomish County accepting grant requests B.I.K.E.S. Club of Snohomish County, a nonprofit recreational bicycle club, is accepting grant requests. Snohomish County organizations that support bicycling and bike safety for children or adults are eligible. Previous grants have ranged from $100 to $1,000 and have supported children’s bike helmets, bike racks, trail amenities, bike publications for libraries, and bicycles for low-income youth.

Grant requests should include the purpose and type of program being funded, the number of people served, how the program relates to your organization, and contact information. Requests must be received by Monday, October 8, 2019. For more information, contact Rick Proctor at president@bikesclub.org. Learn more about B.I.K.E.S. at https://www.bikesclub. org/.

CLIMATE

Guttmann said he was encouraged with the number of young people stepping up to fight for the planet. “I’m very concerned about climate change and I’m here to support the younger generation that is trying to do something about it. That is very exciting and very important,” he said. He hopes the world can move away from energy sources that contribute to global warming and said we have the technology. “I think we need to stop using carbon-based fuels. That’s the one very important thing. And we can do it,” he said. He pointed to the solar farm that is part of Snohomish PUD’s recent Arlington microgrid project as just one local example of how society can progress beyond carbon-based energy.

Continued from page 1

“Most people only really think about their own future, the baby boomers and the millennials [typically those born between the early 1980s and mid 1990s] don’t really think about the future of people like me,” said Wells, who expressed frustration with the inaction being taken toward the climate crisis. “Millennials might die in 50 years but we’ll still be alive, and they don’t think much further than that,” she said. She said that people should be feeling concerned about climate change and what it could mean for the future of humans. “The sense of doom around it makes sense, because this could destroy the earth,” she said.

Opinion

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n BEING FRANK

Habitat work shows promise of salmon recovery

Treaty tribes are encouraged by fish passage improvement projects in the Puget Sound region and other projects that will open access to many miles of good salmon spawning and rearing habitat. They are clear examples of the kinds of action we need to take to recover salmon populations. The projects include a pair of dam removals: one on the Middle Fork of the Nooksack River in Whatcom County; the other on the Pilchuck River in Snohomish County. The third is the overhaul of an important fish trap used to collect salmon for transport above the Mud Mountain Dam in King County. A partnership of the city of Bellingham, the Lummi and Nooksack tribes, state and federal agencies, and others plans to begin removing the 30-foottall Middle Fork Nooksack Dam next summer. The project will restore 16 miles of important stream habitat for chinook, steelhead and bull trout listed under the federal Endangered Species Act. Since 1962, the dam with no fish ladders has been diverting water to supplement Bellingham’s primary water supply from Lake Whatcom. The Nooksack and Lummi tribes will also be conducting habitat enhancement efforts in the Nooksack watershed. The Nooksack Tribe will place 50 engineered logjams in a milelong stretch of the North Fork of the Nooksack River near Kendall. Logjams create pools that allow salmon to rest, feed and grow. They also reduce erosion and help accumulate gravel for salmon spawning beds. The Lummi Nation is restoring habitat along Porter Creek,

Lorraine Loomis which empties into the Middle Fork Nooksack. An upcoming phase of the project will include planting trees, bushes and other vegetation along the creek’s banks to reduce erosion and help keep stream temperatures low for salmon. The tribe has been installing logjams in Porter Creek since 2016. The Porter Reach restorations will benefit salmon migrating upstream to access the opened upstream portion of the river after the dam is removed. On the Pilchuck River in Snohomish County, the Tulalip Tribes are partnering with local and state government agencies to remove the Pilchuck Dam near Granite Falls. The 10-foot-tall dam was built to provide drinking water but is no longer needed. It has prevented fish from fully accessing about 37 miles of pristine upriver habitat for more than a century. Removal of the dam is expected to begin next summer or fall. On the White River, the Muckleshoot and Puyallup tribes were the driving force behind a new fish barrier and larger capacity fish trap expected to significantly increase salmon passage above the Mud Mountain Dam. The flood control dam was built in the 1940s with no fish ladders. A century-old drinking water

diversion dam downstream of the Mud Mountain Dam also blocks migrating salmon. A fish trap was just below the dam about 75 years ago to collect salmon for transport to miles of good habitat above the dams. But the dam was poorly maintained, and the fish trap proved too small to handle the volume of fish moving up the river. The undersized fish trap led to massive crowding of adult spring chinook, steelhead and bull trout at the foot of the diversion dam. Thousands of fish were injured or killed by exposed steel reinforcement bars and other parts of the deteriorating dam as they tried to leap the structure. The old fish trap could capture only about 20,000 fish annually. The new trap can handle 1.2 million per year. A new fish barrier is also being installed to prevent salmon from reaching the diversion dam that is slated to be rebuilt. These projects are just a few examples of the tribal commitment to the salmon resource. Each of the 20 treaty tribes in western Washington works hard every day to stop the ongoing loss of salmon habitat. That’s because we know that restoring salmon habitat is the key to salmon recovery. If we didn’t think it could be done, we wouldn’t be working so hard to do it. Being Frank is a monthly column written by the chair of the Northwest Indian Fisheries Commission. As a statement from the NWIFC chair, the column represents the natural resources management interests and concerns of the treaty Indian tribes in western Washington.

September 25, 2019 - October 1, 2019 NORTH COUNTY OUTLOOK

Our Favorite Quotes "To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment." Author — Ralph Waldo Emerson Submitted by North County Outlook editor Scott Frank.

RAVE

RAVE: Thanks to the city of Marysville and the other organizers for putting on last weekend's family High Tide Ride. It was a great way to get a little exercise while enjoying the Ebey Waterfront Trail. RAVE: It's hard to believe that the first day of fall was Monday, Sept. 23. Where did the summer go? RAVE: Thank you to the Sno-

homish County PUD for holding a community open house at their Arlington Microgrid site. It was interesting to learn about this project and how it will benefit the community.

RAVE: Congratulations to Marysville-Pilchuck High School security officer Mike Rainwater for being named the Washington State Security Officer of the Year. It was well deserved.

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Communities

September 25, 2019 - October 1, 2019 NORTH COUNTY OUTLOOK

Tell us about local special events and meetings for free publication in the Community Calendar in the paper. Local events only, please. Send an email to editor@northcounty outlook.com, phone (360) 659-1100 or fax to (360) 658-7536. Be sure to include contact info. Deadline: Friday before the following Wednesday publication. You can also submit your local events for our free online community calendar at www. northcountyoutlook.com

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www.northcountyoutlook.com September 25 -October 1

Fall Sensory Play Day: Playing is a great way to get ready to read. Join us for a special day of sensory activities and hands-on fun that encourages early learning. For ages 18 months to 5 years. Caregiver required. Supported by Friends of the Arlington Library. Held Wednesday, Sept. 25, beginning at 10:30 a.m., at the Arlington Library, 135 N. Washington Ave.

Apologetics Forum: Meeting on Friday, Sept. 27 at 7 p.m. at the Atonement Free Lutheran Church, 6905 172nd St. NE, Arlington, WA. Mike Riddle, President and Founder of Creation Training Initiative, speaks on Establishing and Defending a Biblical Worldview. Details at ApologeticsForum.org. Refreshments plus resources at meeting. Waggin’ Tales: Read a tale or two with Arlington's favorite registered therapy

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pets. For children and families. Held Saturday, Sept. 28, beginning at 11 a.m., at the Arlington Library, 135 N. Washington Ave. Bluegrass Boogie Fundraising Event: The Stillaguamish Senior Center is hosting a Bluegrass Boogie Fundraising Event on Saturday, Sept. 28, 6-9 p.m., gesturing the Cliff Perry Band. Doors open at 5:30 p.m.. Tickers are $30 or $25 if a member of the center. A chuckwagon dinner will be served and there will be a no host winds and beer bar. Raffle ticks will be sold for more than 30 items. Must

have Tickets to attend. Tickets available at the center. The Stillaguamish Senior Center is at 18308 Smokey Point Blvd. Ready Readers Toddler Storytime: Jump and bounce into a magical world of stories, music and movements that nurture the desire to read in toddlers. For ages 19 months to 3 years. Caregiver required. Held Monday, Sept. 30, beginning at 10:30 a.m., at the Arlington Library, 135 N. Washington Ave. Learn to Square Dance: Come learn to Square Dance, beginning Monday, Sept. 30, from 7-9 p.m. at the Totem Middle School Cafeteria, 1605 7th St. NE, Marysville. Get healthy and make new friends dancing to modern upbeat music! No experience or partner is necessary. Experienced dancers will be there to partner and assist in class. Dress is casual and the first lesson is free. For more information, call Eric or Cindy at 425-334-4374 or email squaredancelessons@gmail. com. You can also visit their website at www.happyhoppers.org.

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COMING EVENTS Craft Fair: Glenwood Mobile Estate’s Annual Craft Fair will be Saturday, Oct. 5, 9 a.m. to 3 p.m., at the Clubhouse at 5900 64th St. NE (across from the YMCA). There will be homemade items for autumn, Thanksgiving decor and Christmas gifting by the talented and creative residents and invited vendors. There will also be a luncheon fundraiser of potato salad, all-beef hot dogs, and soft drinks or coffee. Cash only.

ONGOING EVENTS Binky Patrol: Binky Patrol, which meets at a private home in Marysville, provides quilts and afghans to Snohomish County infants and children who need comfort.Volunteer knitters, quilters and crocheters are needed, as well as donations of fabric, batting, thread or money to buy sewing supplies. In particular, the group is looking for volunteers interested in helping make quilts. All levels of experience are welcome. For more information: call Ernalee Munday at 360-6597198. Stillaguamish Senior Center: The Stillaquamish Senior Center at Smokey Point is looking for participants to join them in the following activities whether you are a member or not. Volunteers always needed. Mah Jong Mondays, 1-4 p.m.; Bingo - Tuesdays and Fridays; Cribbage - Tuesdays, 1-4 p.m.; Popcorn and movie - Wednesdays, 12:45 p.m.; Stamp and Scrap - 1st & 3rd Thurs 10 - 1 Karaoke - 1st & 3rd Thursdays, 1-3 p.m.; Bunco - 2nd Thursday, 1-4 p.m.; and Jam Session - 2nd & 4th Thursdays, 1-3 p.m. Call the center for more details at 360-653-4551.

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Assistance for veterans: Military Veterans seeking help with the VA may contact American Legion Post 178, 119 Cedar Ave., Marysville. Messages may be left on the Post phone, 360-6530155. A service officer will return your call. Post 178 meets the third Thursday of each month. The Post has a social/coffee hour at 6:00 PM and the meeting starts a 7:00 PM. All veterans are invited to visit and learn how the Legion serves our community.”

Volunteers for Animal Care Wanted: The NOAH Center in Stanwood is looking for volunteers. NOAH offers several volunteer opportunities to help care for their adoptable animals. If you are interested in volunteering you can go to their website at www.thenoahcenter.org or call 360-6297055.

Jam Session for People with Disabilities: Youth and adults of all abilities are invited to Village Music and Arts Friday jam sessions featuring live music by Jon Dalgarn and Voices of the Village. Bring your own instrument or use theirs. Sessions are every Friday, 1 p.m. to 3 p.m. at 338 North McLeod, Arlington, WA. Children under the age of 16 must be accompanied by a parent or caregiver. Call Michelle at 360-653-7752 ext. 14 for more information or to sign up.

Family Night to Battle Addiction: The Tulalip Tribes Family Services runs their “Family Night” on the last Tuesday of every month. The dinner and discussion night provides information, support and community ideas on how to help loved ones in their battles with addiction. From 5:30 p.m. to 7 p.m. at the Juanita AnnJones Morales building at 2821 Mission Hill Road, Tulalip. Call 360-716-4400 to RSVP.

Al-Anon and Alateen: Families of problem drinkers can find support by calling 425-348-7828 or by going to www.dist23.org. District 23 encompasses most of north Snohomish County and has a directory of 23 meetings in the area, including Marysville and Arlington meetings.

TOPS 433 meeting: TOPS 433 meets at Arlington Boys & Girls Club on Fridays, 9:45-10:45. All welcome. For more information go to www.TOPS.org.

Crossword answers from page 9

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September 25, 2019 - October 1, 2019 NORTH COUNTY OUTLOOK

Princess & Pixie Dust returns to Opera House By Christopher Andersson christopher@northcountyoutlook.com

Princesses will once again come to the Marysville Opera House to meet local children at the third annual Princess and Pixie Dust Perfect Party on Sept. 29. The event is held through two sessions from 1 p.m. to 2:30 p.m. and from 3 p.m. to 5 p.m. at the opera house at 1225 Third St., Marysville. The cost is $15 per person. There will be three princesses at the event, one for each floor of the Opera House, and they will be available for families and kids to interact with. “We transform each floor of the Opera House so that it matches the princess that goes along with it,” said Andrea Kingsford, recreation coordinator for the city of Marysville. In addition to meeting the princesses, there will be crafts and treats on each floor of the Opera House. “Participants will be

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Several princesses will meet with local children at the Princess and Pixie Dust Perfect Party on Sept. 29.

able to take part in crafts and treats,” and the treats match the style of each of the princesses, said Kingsford. Kids enjoy putting on nice dresses for the event to join in on the fun, said Kingsford. “It is a wonderful op-

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portunity to dress up, take some photos and see your favorite princesses,” she said. They also enjoy talking with the princesses. “They love to meet each of the princesses that are part of the event, and we also do dances with the princesses there,” she said. It is a lot of fun for the kids who come to the event, said Kingsford. “Kids are enchanted with the evening and it is really wonderful,” she said. “They are full of smiles.” Families also like being able to provide fun events for their children as well, she said. “The parents love to have a special day with their kids," said Kingsford. The event has grown throughout it’s first three years, said Kingsford, and last year the city added a second session to the event. “This year we have two sessions available again because it has become so popular,” she said. Families can preregister at marysvillewa.gov for the event. “I encourage families to register now for the event,” said Kingsford. “We sold out last year and we anticipate selling out once again this year.” It should be noted that stairs must be used to access both the balcony and lower floor of the Opera House for this event. Kingsford also wanted to thank the community organizations which help support the event. “To make events like this possible we rely on our city sponsors,” she said. This year the sponsors of the event are Reece Construction, Real Estate Rock Stars and Lexar Homes.

September 25, 2019 - October 1, 2019 NORTH COUNTY OUTLOOK

Communities

AEF wine tasting fundraiser supports Arlington schools

By Christopher Andersson christopher@northcountyoutlook.com Community members can try some wine and support local schools at the Arlington Education Foundation’s annual wine and beer tasting fundraiser on Sept. 27. The annual ‘Sip Sip Hooray’ event is held from 6:30 p.m. to 9:30 p.m. at the showroom of Dwayne Lane's Chevrolet at 20410 Smokey Point Blvd., Arlington. Tickets are available in advance at arlingtonedfoundation.org or at the door for $30 or $50 for a pair. You must be 21 to attend the event. “This is just a really fun night to benefit the education foundation,” said A.J. Chippendale, a member of the foundation. “It’s fun to drink and support education at the same time." You get to meet a lot of people in the local community as well, she said. “Arlington is a tight-knit community so you can come out and see your neighbors and friends,” said Chippendale. There will be 10 wineries and a brewery at this year’s event and people will be able to purchase wines. Some of those purchase funds will go toward supporting the foundation. “We work to get sponsors for the event so everything is already paid for, which means all the money raised at the event will go toward education,” said Chippendale. A silent auction and live music will also be available at the event, as well as food provided by the Smokey Point Bakery. There will also be a drawing for a half-carat diamond. The wine tasting fundraiser is something that the foundation has done many times before. “This is an event we have held going back about 10 years now,” said Chippendale, although it has not been held some years. Last year it was “really well received” and the foundation raised $14,000. There are two additional wineries coming this year so the event is growing a little, said Chippendale. If that continues they could outgrow their current venue. “Dwayne Lane’s has been very generous in supporting us and we’re probably going to outgrow the showroom there soon,” said Chippendale. The Arlington Education Foundation was founded in 2002. “The education founda-

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Lindsay White, from Treveri Cellars winery, left, pours Lauren Hunter a glass of wine at last year's Arlington Education Foundation’s wine tasting fundraiser on Sept. 28, 2018. tion started by raising more than $2.5 million for the Byrnes Performing Arts Center,” said Chippendale. These days they continue to support education such as providing books to local youth. “The education foundation provides books to kids age 0 through 5 through the Dolly Parton Imagination Library,” said Chippendale. They also provide about $12,000 a year in minigrants to local teachers and schools in an effort to provide more educational tools. “We provide mini-grants

to help with some of the needs that aren’t met at local schools,” said Chippendale. “These are additional education tools not provided by the school district already,” she said. Those grants have been used to help with new books for a library, continue a robotics program, support a reading intervention program or create a recentlyopened outdoor garden at Eagle Creek Elementary. More information about the education foundation is available at arlingtonedfoundation.org.

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HEALTHY Fall Issue

Get the Facts on Measles to Remain Protected Simple Ways to Incorporate More Fruits and Vegetables into Your Diet How much exercise does someone need?

Marysville • Arlington • Smokey Point • Quil Ceda Village • Tulalip A Special Supplement to the North County Outlook, September 2019

North County Outlook • September 25, 2019 HEALTHY

HEALTHY 7

Get the facts on measles to remain protected

ways 8 Simple to incorporate

more fruits and vegetables into your diet

How much exercise does someone need?

Learn to make mammograms more comfortable

Signs that you might be overtraining

Help kids feel comfortable at the dentist

Understanding and living with sciatica

5 tips when reading nutrition facts labels

Learn how to sleep like a child again

Publisher . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Sue Stevenson Editor. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Scott Frank Staff Writers. . . . . . . . . . . . . . . . . . . . . . . . . . . Christopher Andersson, Andrew Hines Display Ad Sales. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Terrie McClay, Carole Estenson Directory Ad Sales ��Leslie Buell Graphic Design. . . . . . . . . . . . . . . . . . . . . . . . . . . . . Christina Poisal, Nathan Whalen Office Manager. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Leah Hughes-Anderson

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HEALTHY

September 25, 2019 • North County Outlook

Learn to make mammograms more comfortable

ammograms remain one of the best methods to detecting breast cancers, giving women the opportunity to start treatment early if cancer is detected. “It is really important to get mammograms as that is the most common way we find breast cancer,” said Jennifer Barber, family medicine physician at the Kaiser-Permanente Everett Medical Center. Barber said that one in eight women will eventually get breast cancer. “Behind skin cancer it is the most frequent type of cancer,” she said. In countries with early access to quality screening and treatment, breast cancer survival rates are now greater than 80 percent. The organization Mammography Saves Lives says that, since 1990, mammography has helped reduce breast cancer mortality in the United States by 40 percent. Mammograms usually take around 20 minutes. “We’ve come a long way with not only our ability to screen for breast cancer but also in how we treat it,” said Barber. “The earlier we can catch it, the more we can do to help,” she said. There has been a lot of media about when the optimal time to begin screenings is, she said, because of the different guidelines from different organizations. The American College of Obstetricians and Gynecologists recommends screenings begin at 40 years old while the American Cancer Association recommends 45 years old and the United States Preventive Services Task Force recommends 50 years old.

Barber suggests you start discussing with your doctor when you are in your 30s about when the right time is for you. “If you have a history of breast cancer in your immediate relatives,” you may want to start earlier, said Barber. In Everett those with breast implants often assume they can’t get tested, but Barber said that is not true. “They often assume we can’t test if they have breast implants, but we have tools for that,” she said. During a traditional mammogram, a woman’s breast is placed between two plates. One plate holds the breast in place, while the other takes images, and the breasts must be compressed to get clear pictures of breast tissue. Some women find the process to be uncomfortable. Even though mammograms can be essential parts of preventive healthcare, many women avoid them because of pain and other discomfort. “One of the biggest things is that you should know why you’re doing it,” said Barber. “In our general opinion it is better to be proactive than to be reactive.” She said that it can be “an uncomfortable test” that is both emotionally and physically taxing. “If you are able to share with your doctor when you are uncomfortable, we are better able to support you,” said Barber. “Be honest and have a conversation because that lets us better know what you need,” she said. There are many ways to avoid pain during mammograms that can make the entire experience more comfortable. n Schedule the mammogram for a

Mammograms are one of the best ways to detect breast cancer.

week after a menstrual period when hormonal swings are less likely to increase breast sensitivity. n Caffeine can make the breasts more tender. Reducing caffeine consumption for two weeks before the mammogram can help. n Keep your feet and trunk facing forward and simply turn your head at the mammogram machine. n Reduce tension by breathing deeply a few times before the procedure. n Try a pain reliever before the mammogram. n Ask the mammography center if it has padding, as cushioning between the breasts and the plates of the mammogram machine can reduce pain. By taking these steps, women may be more comfortable during mammograms, which can play a vital role in the detection and ultimate treatment of breast cancer. “October is Breast Cancer Awareness month so we should be talking about it, both then and year round,” said Barber.

North County Outlook â&#x20AC;¢ September 25, 2019 HEALTHY

HEALTHY

September 25, 2019 • North County Outlook

Signs that you might be overtraining

xercise is a vital component of a healthy lifestyle. Many people find that pairing a nutritious, well-balanced diet with routine exercise is a successful formula for a long and healthy life. People typically know when to stop eating. In fact, the brain signals when the stomach is full to prevent the body from eating too much. Exercise can be a little trickier, as men and women may be inclined to ignore certain warning signs of overexertion during a workout. The well-known workout motto “no pain, no

gain” implies that rewards await those who push through their pain during a workout. However, ignoring signals that the body is being overtrained can have a detrimental effect on both short- and long-term health. Sometimes signs of overtraining can indicate problems elsewhere. “You need to consider your entire lifestyle,” said Ryan Swobody, owner of Remedy Fitness, a CrossFit gym located in downtown Marysville. Those problems include

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North County Outlook • September 25, 2019 HEALTHY

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Washington is one of the more than 20 states in which measles have recently been reported.

Get the facts on measles to remain protected

disease once thought to have been eradicated in developed countries has become a newsmaker once again, with reported cases affecting various areas of North America. The American Red Cross says the United States is presently experiencing the highest number of measles cases since the disease was considered eliminated in the country back in 2000. Seventy-five new cases were reported in one week in May 2019, bringing the total confirmed cases to 839 across 23 states at

that point. Canada reported six confirmed cases at the same time. In recent months, measles has been reported in Arizona, California, Colorado, Connecticut, Florida, Georgia, Illinois, Indiana, Iowa, Kentucky, Maryland, Massachusetts, Michigan, Missouri, Nevada, New Hampshire, New Jersey, New York, Oregon, Pennsylvania, Tennessee, Texas, and Washington. Even though all 50 states require measles vaccinations See MEASLES on page 16

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September 25, 2019 • North County Outlook

Simple ways to incorporate more fruits and veggies into your diet

arents imploring their children to eat their fruits and vegetables is a nightly occurrence at many dinner tables. Reluctant youngsters may have a seemingly innate resistance to vegetables, but parents should stay the course, as the importance of making fruits and vegetables a routine part of one’s daily diet is hard to overstate. Children might be seen as the most resistant to fruits and vegetables, but reports indicate they’re not alone. A 2017 report from the Centers for Disease Control and Prevention found that just 12 percent of adults in the United States are meeting the standards for fruit consumption as established by the Dietary Guidelines for Americans, which are determined by the Office

of Disease Prevention and Health Promotion. Even fewer people (9 percent) are meeting the standard for vegetables. The picture is somewhat better in Canada, where the Canadian Community Health Survey, 2017, found that 28.6 percent of Canadians ages 12 and older report consuming fruits and vegetables more than five times per day. However, that figure has steadily declined since 2015. That’s unfortunate, as fruits and vegetables have been linked to a host of health benefits. Jessica Johnston, owner of Arlington’s Rain City Fitness, said she approaches nutrition from a lifestyle standpoint. Rain City Fitness offers nutritional coaching in addition to private fitness classes and personal

The importance of making fruits and vegetables a routine part of your diet is hard to overstate.

training sessions. “Vegetables are a good source of carbohydrates, which is energy,” Johnston said of vegetables, in addition to containing a ton of nutrients. She highlighted ways people can add more

vegetables into meals throughout the day. Smoothies are great and “fruits and vegetables are great ingredients in every smoothie.” Such ingredients as See DIET on page 17

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North County Outlook â&#x20AC;˘ September 25, 2019 HEALTHY

Help kids feel comfortable at the dentist

outine dental examinations and cleanings are an important component of oral healthcare for both children and adults. However, many children do not visit the dentist until well after the time recommended by medical and dental professionals. Parents may be unaware of the dental health timeline, or they could be reluctant to bring their children for fear of how their kids will behave, especially if parents are harboring their own apprehensions about the dentist.

â&#x20AC;&#x153;People tend to let their own anxiety reflect on their kids,â&#x20AC;? said Dr. Chad Slaven, a dentist with Puget Sound Pediatric Dentistry that has offices in Marysville, Lake Stevens, Monroe and Stanwood. He encourages parents to make their childrenâ&#x20AC;&#x2122;s first visit to the dentist as fun as possible. The American Academy of Pediatric Dentistry recommends that a child go to the dentist by age 1, or within six months of the eruption of his or her first tooth. Yet, according to a See DENTIST on page 18

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The pain from suffering from sciatica can have an adverse affect on everyday life.

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he largest nerve in the human body is the sciatic nerve, which originates in the lower back and travels through the back of each leg. Injury or pressure on this nerve can lead to a type of pain known as sciatica. Sciatica can have an adverse effect on everyday life, causing pain that can radiate from the lower back through the hips and buttocks and down the legs. People experiencing pain in these areas should consult a physician immediately,

as the American Academy of Orthopaedic Surgeons notes that between 80 and 90 percent of people diagnosed with sciatica get better over time without surgery. Many typically feel better within several weeks of beginning treatment. For Dr. Yuri Tsirulnikov, a pain intervention specialist at Skagit Valley Regional Hospital that operates Cascade Valley Hospital, sciatica can be a confusing term because it means leg pain. “I never use the term.” He recommends See SCIATICA on page 19

North County Outlook • September 25, 2019 HEALTHY

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Exercise is an important part of a healthy lifestyle and people should understand how much exercise they need.

How much exercise does someone need

xercise is an essential component of a healthy lifestyle. Exercise helps people maintain healthy weights, improves mood, reduces the risk for various health ailments, and much more. But how much exercise is necessary for optimal health? Research indicates that the answer to that question depends on the person and his or her individual health goals. “It doesn’t really matter what your physical state is, movement and exercise is always good for the

body,” said Suzanne Barrett, healthy living program coordinator at the Marysville YMCA. It’s an individual journey. People should always evaluate their fitness on a personal level. According to David Bassett, Jr., PhD, a professor of exercise physiology at the University of Tennessee in Knoxville, having a clear set of exercise goals can help a person determine just how much exercise he or she needs, particularly if a

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HEALTHY

September 25, 2019 • North County Outlook

5 tips when reading nutrition facts labels

uch about trips to the grocery store has changed since many adults were children. Many grocery stores are considerably larger than they were as recently as 20 years ago and now sell everything from traditional grocery store fare to clothing to items one might expect to find in a hardware store. Another aspect of grocery shopping that has changed over the years is the groceries themselves. Nutrition labels have been around for decades,

though today’s labels contain considerably more information than they did in years past. As a result, many shoppers, even those who make sure to read product labels before placing items in their shopping carts, may not know exactly what they’re buying. Nutrition labels can be complicated, and ingredients that are beneficial for some consumers may be harmful to others. Seniors

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Understanding nutrition labels on the food you purchase is important to ensure you are getting the proper nutrition.

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moking has been linked to many different illnesses. It’s widely known that cigarette smoke can impact respiratory and cardiovascular health, but there may be a new reason to quit, particularly for those plagued by chronic inflammation. Researchers at Sweden’s Umea University, in collaboration with researchers in the United States, found that nicotine strongly activates immune cells to release DNA fibers decorated with pro-inflammatory molecules called neutrophil extracellular traps, or NETs. Continuous exposure to NETs can harm tissues and may explain why smokers are vulnerable to inflammatory diseases. NETs have been implicated in several inflammatory diseases, such as arthritis, cancer and small vessel vasculitis. This evidence presents yet another reason why people should quit smoking and avoid secondhand smoke, or never begin smoking at all.

North County Outlook • September 25, 2019 HEALTHY

Learn how to sleep like a child again

any adults lament that even if they were solid sleepers in their younger years, by the age of 50 their quality of sleep has unraveled. Some cling to the wisdom that people simply do not need as much sleep as they get older. Even though that is partly true, sufficient sleep is still a vital component of a healthy life. “We think sleep goes with other facets of health,” said Anjuli Brighton, a doctor in pulmonary and sleep medicine at The Everett Clinic. “We have shown that it impacts performance drive.” Sleep impacts mood and emotional health and the body’s maintenance as well as immune function, Brighton said. The National Sleep Foundation recently updated its sleep recommendations per age group to include categories “may be appropriate” and “not recommended.” This includes a range of hours that may be adequate for certain adults. Adults between the ages of 26 and 65 are advised to get seven to nine hours of sleep per evening. However, six hours or 10 hours also may be acceptable. People over the age of

Many people have difficulty getting the proper amount of sleep each night which can impact their mood and emotional health.

65 need roughly seven to eight hours of sleep each night, though between five and six hours also may be fine. Generally speaking, anything under five hours is not recommended based on data reviewed by sleep experts. Many older adults do not get enough sleep due to insomnia, states Jack Gardner, MD, a neurologist certified in sleep medicine. They’re concerned about health issues, may have sleep apnea, can experience

pain or frequent urination, or may be taking medication that impedes sleep. Dr. Leila Kheirandish-Gozal, director of clinical sleep research at the University of Chicago, says that, over time, insufficient sleep can impact metabolism, mood, memory, and heart function. In cases of sleep apnea in older people, Brighton said muscles change See SLEEP on page 22

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September 25, 2019 • North County Outlook

OVERTRAINING Continued from page 6

sleep habits, nutrition, the amount of exercise or stress levels, Swobody said. He said a good night sleep helps restore the body’s functions and getting quality sleep is difficult in a society where an indicator of success is how hard people work. “The switch is always on.” People should develop good sleeping habits that includes no caffeine before bedtime, avoid screen time at least an hour before bedtime and sleep in a dark, cool, decluttered

room, Swobody said. “People are chronically stressed,” Swobody said. Exercise is a way to put aside stressors in their lives because it’s something people do for themselves, which will help decrease the stress load. Swobody started Remedy Fitness in 2010 and offers personal training and group fitness classes. “The goal is to bring a higher level of training and coaching at an affordable price.” According to the American Council on Exercise®, there is a tipping point in regard to how much exercise the body can take. ACE notes

Did you know? P

eople looking for a good cardiovascular or aerobic exercise may not need to invest in a gym membership or treadmill. According to Rally Health®, a digital health experience that helps you make simple changes in your daily routine, walking can be an effective cardio exercise if one goes at a brisk pace of at least three miles per hour. Walking at this pace can effectively push the heart and lungs to work hard without adversely affecting the joints in the way that other aerobic exercises might. Harvard Health says that walking of any kind can help people maintain healthy weights, lower their risk for various diseases, keep blood pressure in check, lift mood, and strengthen bones. A number of studies also show that walking can help people improve memory and avoid age-related memory loss.

that, when people pass that point, the exercise they engage in can actually do more harm than good. ACE refers to the tipping point as overtraining syndrome, or OTS, which can actually contribute to a reduction in overall fitness and increase a person’s risk for injury. People dealing with OTS may not recognize its symptoms as readily as they would a full stomach. As a result, it can be easier to overtrain than overeat. For instance, people focused on living healthy often know when to call it quits at the dinner table, but might not know when to end a workout. Overtraining can be just as harmful as overeating, and athletes can help themselves by learning to recognize various signs of overtraining. Decreased performance: ACE notes that a lack of improved performance, despite an increase in training intensity or volume, is a telltale sign of OTS. Athletes who recognize a decrease in their agility, strength and endurance might be dealing with OTS. Increased perceive effort during workouts: OTS can make seemingly effortless workouts seem difficult. An abnormally elevated heart rate during exercise or even throughout the day may indicate OTS. Excessive fatigue: Too much training can

contribute to fatigue because the body is not being given ample time to recover between workouts. Agitation and moodiness: Overtraining can contribute to a hormonal imbalance that affects stress levels, potentially making people more irritable and contributing to moodiness. Insomnia or restless sleep: The overproduction of stress hormones that can occur when overtraining can adversely affect a person’s ability to get adequate sleep. When Swobody encounters someone who is suffering overtraining, he often tries to get them back in touch with their goals. “People are finding they are doing too much,” Swobody said. He said when people constantly revisit their goals, they realize their goals could be accomplished with minimal amount of exercise, between 45 and 60 minutes a day. “We want to show it’s not as hard as they think. All it takes is a little commitment,”Swobody said. Additional signs of overtraining include loss of appetite, chronic or nagging injuries, metabolic imbalances, and stress and/or depression. More information about OTS and how to avoid it is available at www.acefitness.org.

North County Outlook â&#x20AC;¢ September 25, 2019 HEALTHY

HEALTHY

September 25, 2019 • North County Outlook

MEASLES Continued from page 7

prior to children entering school, there are some medical exemptions, and exemptions for religious and philosophical reasons, according to the Red Cross. “Around the world in 2015 more than 100,000 people died from measles, and most of those were children,” said Hervey Froehlich, a doctor at the Kaiser Permanente Everett Medical Center. “2016 was the first year ever that fewer than 100,000 people died,” and that was largely the result of worldwide vaccination efforts that have provided vaccines to about 85 percent of people said Froehlich. Those efforts have almost eradicated the disease, which was once more a part of everyday life. “Measles went from a common, everyone-gets-it infection to a rare illness,” said Froehlich. In the U.S. the incidence of measles decreased until it hit a low point in the ‘90s, he said. The Centers for Disease Control and Prevention says that measles outbreaks are linked to travelers who bring measles back from other countries. Measles outbreaks have been documented in Israel, Ukraine and the Philippines.

In New York, state senators and other politicians have pushed to end non-medical exemptions, including religious waivers from vaccinations. Roughly 530 cases of measles were confirmed in an area of Brooklyn, New York, between October 2018 and May 2019, leading Mayor Bill de Blasio to declare a public health emergency and ordering mandatory vaccinations under the threat of $1,000 fines. Schools in Lakewood, New Jersey, were shuttered for many days due to measles cases. Some schools sent the message that children will not be able to attend without proof of vaccination. Measles is a highly contagious virus that lives in the mucus of infected people. It is spread through coughing and sneezing. Measles is so contagious that if one person has it, 90 percent of those close to that individual who are not immune will be infected, says the CDC. Early symptoms include a high fever, cough, runny nose, and red, watery eyes. Within two or three days of such symptoms surfacing, small white spots may appear in the mouth before a red measles rash on the face and body develops. “The best way to stay protected is to make sure everyone has been immunized from measles,” said Froehlich.

Measles is a highly contagious virus so it is important that people be vaccinated.

Children typically receive two doses of MMR - one as an infant and one between the ages of four and six. “Any adult born after 1957 needs to have at least one recent measles vaccine,” said Froehlich. Adults can check their healthcare records to see if they need one. “At Kaiser-Permanente all our records are electronic so it is very easy to check,” he said. Those concerned about measles can speak with their doctors about a measles booster and the various risk factors for the virus. Although one study showed a link between the measles vaccine and autism, that study was from “an English doctor who first had his article revoked and then his medical license revoked,” said Froehlich.

Future studies that looked into the issue with a bigger sample size, for example one that looked at 20,000 children, show that the rate of autism was not any lower for those that didn’t vaccinate, said Froehlich. “The few side effects have been studied for more than 40 years. In very, very rare cases there are allergic reactions,” he said. Sometimes there is a minor fever or a slight rash. “When people are concerned, they should be directed to reliable health sources,” he said. “There are a lot of blogs and websites that give people misinformation,” he said. He suggests sources like the Snohomish Health District or the American Academy of Pediatrics.

North County Outlook • September 25, 2019 HEALTHY

DIET Continued from page 8

carrots and zucchini can be shaved and added to pastas. Sweet potatoes are a low-glycemic food and won’t spike or reduce blood sugar levels, and vegetables like carrots are a great snack when dipped in hummus. Why eat fruit and vegetables? The U.S. Department of Agriculture notes that fruits do not contain cholesterol and are naturally low in fat, sodium and calories. In addition, fruits contain a host of essential nutrients, including potassium, dietary fiber, vitamin C, and folate, that are historically underconsumed. Similarly, studies have shown that vegetables, which also are great sources of vitamins and minerals, can help people reduce their risk for a variety of conditions, including heart disease, stroke and certain types of cancer.

How can I include more fruits and vegetables in my diet? Routine is a big part of many people’s lives, and some may find it hard to change their dietary routines. But people who aren’t eating enough fruits and vegetables likely don’t need to completely overhaul their diets in order to include more fruits and vegetables. In fact, the American Heart Association notes that the following are some easy ways for people to sneak more fruits and vegetables into their diets. Johnston said people can make breakfast muffins. Similar to an egg bite, people can add omelet ingredients or sweet potatoes and make a breakfast cupcake. She added a potato puree is a great component. Banana pancakes are great too, where bananas are mashed together with eggs and other ingredients. She noted the public wants to see more healthy substitutions available. She noted that MOD Pizza

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offers a cauliflower crust. It absorbs the flavor of the ingredients of the pizza. Breakfast: When sitting down for a bowl of cereal, add some bananas, raisins or berries to your bowl. When making eggs or breakfast potatoes, add chopped up onions, celery, green or red bell peppers, or spinach. Lunch: Forgo sandwiches in favor of fruit or vegetable salads at lunchtime. If you must have a sandwich, top it off with vegetables like cucumbers, sprouts, tomatoes, lettuce, and/or avocado. Dinner: Replace less healthy side dishes with fruit or vegetable salads,

and don’t forget to include steamed vegetables, even frozen ones, on your dinner plate every night. Add chopped vegetables, such as onions, garlic and celery, when making soups or stews. A few simple strategies can help people eat more fruits and vegetables and reap the many rewards that such foods provide. When people seek help with their diet, she helps them look at their relationships with food and why they aren’t eating well. “When you’re trying everything and it’s not working, then it’s time to meet with a nutrition professional,” Johnston said.

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HEALTHY

September 25, 2019 • North County Outlook

DENTIST Continued from page 9

survey commissioned by Delta Dental Plans, the average age of a child’s first dental visit is 2.6 years. “It becomes instilled in them and they think it’s part of their normal life,” Slaven said of starting regular dental visits at an early age. He has examined children as young as seven months. Parents worried about how their kids will respond to the dentist can take the following steps to acclimate kids to dental visits to make them more comfortable during their appointments now and down the road. n Be a positive role model. Children frequently learn by example. If they see their parents being diligent about dental care, they’re more likely to embrace proper oral hygiene. Bring children to your own dental appointments so they understand the process and become familiar with the type of equipment used. n Stick to the first-tooth milestone. Take your child to the dentist on or about when his or her first tooth erupts. Early dental visits will get kids used to going to the dentist and prevent minor problems that may lead to more complex dental issues. n Read books about the dentist

and role play. Information can allay kids’ fears about the dentist. Read books together about dental visits and act out possible scenarios with your kids. Give kids toy dental health tools and have them practice exams on you and vice-versa. Slaven encourages families to view videos online of children visiting a dentist. He added children are comforted when they see other children do well when they see the dentist. He also encouraged parents and children to check out the dentist office websites to learn about dentists and their offices. n Be supportive and instill trust. Avoid telling your child that everything will be okay. If a procedure is needed, this could affect his or her trust in you and make the dental office an even greater source of anxiety. Simply be supportive and offer a hand to squeeze or a hug if your child needs you. “Make their first visit as fun as they can,” Slaven said. “Try to make it a positive experience.” n Consider using your dentist. Some parents like to take their children to a pediatric dentist, but it may not always be necessary. Many family practices cater to patients of all ages, and the familiarity of the office may help make children feel more comfortable. Speak with your dentist

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about the ages they see. n Steer clear of negative words. Michael J. Hanna, DMD, a national spokesperson for the AAPD, suggests using positive phrases like “clean, strong, healthy teeth” to make the visit seem fun and positive rather than scary and alarming. Let the office staff come up with their own words to describe processes that won’t seem too frightening. Parents should avoid scary words like “shot and drill.” Slaven said he uses kid-friendly terms to help describe procedures to a patient - a shot is sleepy juice that helps a tooth snore and a drill is a squirt gun. By employing these techniques, kids’ dental visits can be more pleasant for all involved, paving the way for a lifetime of healthy teeth. “We want to be the home that you can come to for anything,” Slaven said of meeting his patients’ dental needs.

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North County Outlook • September 25, 2019 HEALTHY

SCIATICA Continued from page 10

people should see a doctor to help establish a proper diagnosis. By meeting with a doctor they can discuss symptoms and patient history. A doctor should conduct a physical examination and start finding answers to questions. Are there any motor or sensory deficiencies? Is there any weakness in the legs? How do the muscles look? Are there any range-of-motion issues? Any spinal issues? Finally lab or imaging procedures should take place to help a doctor confirm a diagnosis. What are the symptoms of sciatica? The AAOS notes that sciatica may feel like a bad leg cramp that lasts for weeks before it goes away. According to Spinehealth.com, a property of the health publisher Veritas Health, sciatica pain is often described as burning, tingling or searing as opposed to a dull ache. In addition, pain resulting from sciatica may be worse when sitting, even though sharp pain associated with sciatica can make it difficult to stand up or walk. Numbness characterized by a “pins and needles” feeling, weakness or a burning or tingling sensation down the leg are some additional symptoms of sciatica.

Does sciatica affect both legs? WebMD notes sciatica usually affects only one leg, though the buttock or leg on the affected side may feel like it is in constant pain. What causes sciatica? Spine-health.com notes that the following five lower back problems are among the most common causes of sciatica: n Lumber herniated disc: This occurs when the soft inner material of the disc herniates, or leaks out, through the fibrous outer core, irritating or pinching the nerve root. n Degenerative disc disease: Discs in the back can degenerate with age and never contribute to a problem like sciatica. However, degeneration in one or more discs in the lower back can sometimes irritate a nerve root and lead to sciatica. n Isthmic spondylolisthesis: This occurs when a small stress fracture allows one vertebral body to slip forward on another. The combination of collapsing disc space, a fracture and the slipping forward of the vertebral body can pinch the nerve and cause sciatica. nLumbar spinal stenosis: In this condition, which is common among people older than 60, a narrowing of the spinal canal can contribute to sciatica.

n Piriformis syndrome: A muscle found deep within the buttocks, the piriformis connects the lower spine to the upper thighbone, running directly over the sciatic nerve. Spasms in the piriformis can put pressure on the sciatic nerve, triggering sciatica. Treating sciatica “We always try to treat it conservatively,” he said, adding anti-inflammatories and physical therapy helps. “Most of the time, it will get better on its own.” Sciatica often can be treated successfully without surgery. Doctors may recommend applying heat and/or ice packs

for acute sciatic pain. In addition, over-the-counter and prescription pain medications can effectively reduce or relieve sciatic pain. Doctors also may explore other treatments, including chiropractic manipulation, acupuncture, massage therapy, or surgery. He added if someone is experiencing something acute such as motor deficits, weakness, numbness, or bowel or bladder changes, they should see someone right away. “It’s always good to utilize a primary care physician,” Tsirulnikov said. More information is at www.orthoinfo.aaos.org.

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HEALTHY

September 25, 2019 • North County Outlook

EXERCISE Continued from page 11

person is exercising to control his or her weight or reduce his or her stress. The U.S. Department of Health and Human Services recommends that most healthy adults get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity, or a combination thereof, every week. Try to engage in strength training for all major muscle groups at least two times per week. The Mayo Clinic says a general goal for most people is to aim for at least 30 minutes of moderate physical activity every day. Barrett said people should use the “talk test.” If someone is working out and able to carry a conversation, then they may want to increase

intensity. Likewise, people should feel warm and energized after a workout and feel encouraged to come back another day. “It’s always about paying attention to you and how you feel,” Barrett said. On a scale of one-to-ten with 10 being out-of-breath, dizzy and feeling close to passing out, people should be breathing in a range of four to seven. “With any kind of exercise, it’s very much a person-to-person experience,” Barrett said. People can break up the amount of vigorous activity — walk for 15 minutes, complete 5 minutes of vigorous work and then walk again. This is similar to High Intensity Interval Training and is a great way to build intensity in a workout. She added people have to respect their strengths and to work with the body they have.

Low-impact cardiovascular exercise mixed with intervals of strength training can be the right formula for losing weight with a sluggish metabolism.

Health experts say that this exercise needn’t all occur at once, either. If a 30-minute walk is not possible, split that up into a few 10-minute walks throughout the day. Any activity is better than doing nothing at all. For those with specific fitness goals, it could be wise to speak with a trainer or a doctor about which types of exercises (and durations) are effective. Physicians may be able to map out a fitness plan that works. For more information about the YMCA, go to www.ymca-snoco.org.

Did you know?

The American Academy of Family Physicians notes that children should get at least one hour of physical activity per day. The AAFP notes that many kids easily achieve that marker simply by being children and engaging in the activities kids are drawn to each day, such as running, climbing and playing games like tag with other youngsters. The Canadian Paediatric Society notes that exercise needs change as children advance through various stages in life, and that means activities should change along with them. For example, the CPS recommends that physical activities for toddlers should be fun and encourage children to explore and try new things. Unstructured physical activity or free play can benefit toddlers. As toddlers become preschoolers, physical activities can become more structured, though the CPS notes that children this age may not understand the rules of organized sports nor are they necessarily coordinated enough to participate in them. However, structured activities like games of tag and throwing and catching may be appropriate for some preschoolers. As children enter kindergarten and advance through elementary school, physical activities can be moderate to vigorous in intensity. Organized sports can become part of the fitness regimen at this time, though the CPS recommends short instruction times, flexible rules, free time in practices, and a focus on fun rather than competition. Parents who want to learn about age-appropriate physical activities can encourage their children to embrace fitness and are urged to speak with their children’s physicians.

North County Outlook • September 25, 2019 HEALTHY

LABELS Continued from page 12

and people with existing medical conditions should always discuss their diets with their physicians, asking if there are specific foods they should avoid or seek out. In addition, the following three tips, courtesy of the Academy of Nutrition and Dietetics, can help consumers understand nutrition labels and make sound choices. 1. Read the serving size information Serving size information on nutrition labels indicates both the recommended serving size and the number of servings contained in the package. The AND recommends that consumers compare the portion size they actually eat to the serving size listed on the label. Some people may consume more than one serving size per meal, and that can affect just how much of each ingredient, including ingredients like sodium that can be harmful if consumed in excess, a person is eating. “A lot of products will try and trick people,” said Emily Countryman, health coach and owner of Smokey Point’s Ideal Wellness. “They’ll look at the nutritional panel and then drink an entire bottle without realizing they’re drinking two or more servings.”

2. Pay attention to calorie count Nutrition labels contain calorie counts, which can help people maintain healthy weights. Being at a healthy weight has been linked to a reduced risk for various conditions, including type 2 diabetes and cardiovascular disease. Nutrition labels list calories per serving, so people trying limit their calorie intake to lose weight or maintain a healthy weight should pay particular attention to this information. 3. Avoid added sugars Not all sugar is created equal and some forms are worse than others. “When you’re looking at the amount of sugar, see if it’s coming from added sugar or natural sugar,” said Countryman. She said that salsa, for example, has sugar from the tomatoes that are part of it, but that kind of natural sugar is not as bad for you. “If it’s added sugar, that’s really when you want to avoid it,” she said. “Avoid anything ending with -ose,” said Countryman. “Those are usually the fake sugars or sugar alternatives.” 4. Let percent daily values guide you The AND notes that percent daily values, which are listed as “DV” on food labels, help consumers determine how particular foods fit into their daily meal plans. These values are

based on a 2,000 calorie per day diet, though some people may need more or fewer calories than that. In addition, some people may need more than the 100 percent recommended daily value of a given nutrient. Consumers should discuss their specific needs regarding calorie and nutrient intake with their physicians. For those advised to heed the daily values recommendations, ingredients that are listed at 5 percent DV or less are considered low, while those that are 20 percent DV or higher are considered high. The AND recommends aiming low for ingredients like sodium, saturated fat

and cholesterol, while foods high in vitamins, minerals and fiber can be beneficial. 5. Net carbohydrates matter more than total carbohydrates If you’re avoiding eating carbohydrates you should be looking at the net amount of carbohydrates, said Countryman. “If you look just below the carbs listing you will see the amount of fiber, which you should subtract from the carbs,” she said. Those avoiding carbohydrates should be getting their carbohydrates from high fiber foods, she said. More information about nutrition labels is at www. eatingright.org.

HEALTHY

September 25, 2019 • North County Outlook

SLEEP Continued from page 13

and the airway narrows as people age. “The key is being alert to recognize symptoms,” she said. Those symptoms include snoring, pauses in breathing, snorting or gasping for air. Various strategies can help people get more sleep and enjoy better sleep quality. “Be mindful of creating good conditions for sleep,” Brighton said. People ages 18 and older should set a schedule for seven hours of sleep. They should also maintain an environment

conducive for sleep that includes dark, cool conditions free of noise. Other strategies include: n Create a luxury bed environment. Splurge on the largest mattress you can afford and one that is comfortable for both parties (if married/coupled). A roomy bed routinely invites sleep. If you have a restless partner, try two separate beds pushed against each other. n Consider white noise. The sounds of the house or outdoors may be keeping you up. Many people find that the gentle hum of a fan or a white-noise machine with a calming sound effect makes it easier for them

to doze off than complete quiet. It can also block out extraneous noises. n Keep electronics out of the bedroom. It can be challenging to disconnect from electronics, but it is essential to falling asleep. Even a back-lit text coming through in the wee hours can be enough illumination to disrupt sleep. n See your doctor. If medications or illnesses are keeping you up, a change in regimen may provide the relief you need. Older adults can learn the steps to sleeping more soundly and easily. Brighton said people

should know signs that indicate they should seek medical help – sleep problems during the daytime, experiencing excessive sleepiness while driving, seeing that sleep isn’t refreshing and waking up exhausted and tired, or waking in the morning with headaches. People should also consult with their primary care doctor who will evaluate whether to bring in a sleep specialist. She added that a good resource people should use is the American Academy of Sleep Medicine at www. sleepeducation.org.

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